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Prune vs Fruit salad - In-Depth Nutrition Comparison

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The main differences between Prune and Fruit salad

  • Fruit salad contains less Copper, Fiber, Potassium, Vitamin B6, Vitamin B2, Vitamin B3, Iron, Magnesium, Phosphorus, and Vitamin B5 than Prune.
  • Daily need coverage for Copper from Prune is 26% higher.
  • Fruit salad has 13 times less Vitamin B2 than Prune. Prune has 0.186mg of Vitamin B2, while Fruit salad has 0.014mg.

Food types used in this article are Plums, dried (prunes), uncooked and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Prune vs Fruit salad infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +290.9%
Contains more Iron +272%
Contains more Magnesium +412.5%
Contains more Phosphorus +392.9%
Contains more Potassium +531%
Contains less Sodium -60%
Contains more Zinc +214.3%
Contains more Copper +462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 6% 6% 11% 1% 4% 17%
Contains more Calcium +290.9%
Contains more Iron +272%
Contains more Magnesium +412.5%
Contains more Phosphorus +392.9%
Contains more Potassium +531%
Contains less Sodium -60%
Contains more Zinc +214.3%
Contains more Copper +462%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
9
:
Contains more Vitamin A +30.2%
Contains more Vitamin B1 +363.6%
Contains more Vitamin B2 +1228.6%
Contains more Vitamin B3 +428.7%
Contains more Vitamin B5 +696.2%
Contains more Vitamin B6 +659.3%
Contains more Folate +33.3%
Contains more Vitamin C +450%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin A +30.2%
Contains more Vitamin B1 +363.6%
Contains more Vitamin B2 +1228.6%
Contains more Vitamin B3 +428.7%
Contains more Vitamin B5 +696.2%
Contains more Vitamin B6 +659.3%
Contains more Folate +33.3%
Contains more Vitamin C +450%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Prune Fruit salad
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Prune Fruit salad Opinion
Net carbs 56.78g 12.05g Prune
Protein 2.18g 0.51g Prune
Fats 0.38g 0.03g Prune
Carbs 63.88g 13.05g Prune
Calories 240kcal 50kcal Prune
Starch 5.11g g Prune
Fructose 12.45g g Prune
Sugar 38.13g g Fruit salad
Fiber 7.1g 1g Prune
Calcium 43mg 11mg Prune
Iron 0.93mg 0.25mg Prune
Magnesium 41mg 8mg Prune
Phosphorus 69mg 14mg Prune
Potassium 732mg 116mg Prune
Sodium 2mg 5mg Prune
Zinc 0.44mg 0.14mg Prune
Copper 0.281mg 0.05mg Prune
Vitamin A 781IU 600IU Prune
Vitamin E 0.43mg mg Prune
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 3.3mg Fruit salad
Vitamin B1 0.051mg 0.011mg Prune
Vitamin B2 0.186mg 0.014mg Prune
Vitamin B3 1.882mg 0.356mg Prune
Vitamin B5 0.422mg 0.053mg Prune
Vitamin B6 0.205mg 0.027mg Prune
Folate 4µg 3µg Prune
Vitamin B12 0µg 0µg
Vitamin K 59.5µg µg Prune
Tryptophan 0.025mg mg Prune
Threonine 0.049mg mg Prune
Isoleucine 0.041mg mg Prune
Leucine 0.066mg mg Prune
Lysine 0.05mg mg Prune
Methionine 0.016mg mg Prune
Phenylalanine 0.052mg mg Prune
Valine 0.056mg mg Prune
Histidine 0.027mg mg Prune
Cholesterol 0mg 0mg
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.004g Fruit salad
Monounsaturated Fat 0.053g 0.005g Prune
Polyunsaturated fat 0.062g 0.011g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Fruit salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
31
Prune
6
Fruit salad
Mineral Summary Score
35
Prune
7
Fruit salad

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Prune
3%
Fruit salad
Carbohydrates
64%
Prune
13%
Fruit salad
Fats
2%
Prune
0%
Fruit salad

Comparison summary

Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 38.13g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.084g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.